Spices vs Corn bran
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Spices, cloves, ground is higher in more vitamins & minerals
Calories (kcal)
Spices 274
Corn bran 224
Protein (g)
Spices 5.97
Corn bran 8.36
Carbs (g)
Spices 65.5
Corn bran 85.6
Fat (g)
Spices 13.0
Corn bran 0.920
Fiber (g)
Spices 33.9
Corn bran 79.0
Quick answers
Which has more protein?
Corn bran, crude — 8.36g vs 5.97g per 100g.
Which has fewer calories?
Corn bran, crude — 224 vs 274 kcal per 100g.
Which is more nutrient-dense?
Spices, cloves, ground scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Spices | Corn bran | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 274 kcal | 224 kcal | +22% |
| Macronutrients | |||
| Water | 9.87 g | 4.71 g | +110% |
| Protein | 5.97 g | 8.36 g | -29% |
| Total lipid (fat) | 13.0 g | 0.920 g | +1313% |
| Carbohydrate, by difference | 65.5 g | 85.6 g | -23% |
| Fiber, total dietary | 33.9 g | 79.0 g | -57% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.95 g | 0.130 g | +2940% |
| Fatty acids, total monounsaturated | 1.39 g | 0.243 g | +473% |
| Fatty acids, total trans | 0.254 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.200 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.158 mg | 0.010 mg | +1480% |
| Riboflavin (Vitamin B2) | 0.220 mg | 0.100 mg | +120% |
| Niacin (Vitamin B3) | 1.56 mg | 2.73 mg | -43% |
| Pantothenic acid (Vitamin B5) | 0.509 mg | 0.636 mg | -20% |
| Vitamin B-6 — Pyridoxine | 0.391 mg | 0.152 mg | +157% |
| Biotin (Vitamin B7) | 25.0 ug | 4.00 ug | +525% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 37.4 mg | 18.1 mg | +107% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 8.00 ug | 4.00 ug | +100% |
| Carotene, beta | 45.0 ug | 32.0 ug | +41% |
| Carotene, alpha | 0 ug | 21.0 ug | -100% |
| Vitamin E (alpha-tocopherol) | 8.82 mg | 0.420 mg | +2000% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 632 mg | 42.0 mg | +1405% |
| Iron, Fe | 11.8 mg | 2.79 mg | +324% |
| Magnesium, Mg | 259 mg | 64.0 mg | +305% |
| Phosphorus, P | 104 mg | 72.0 mg | +44% |
| Potassium, K | 1020 mg | 44.0 mg | +2218% |
| Sodium, Na | 277 mg | 7.00 mg | +3857% |
| Zinc, Zn | 2.32 mg | 1.56 mg | +49% |
| Copper, Cu | 0.368 mg | 0.248 mg | +48% |
| Manganese, Mn | 60.1 mg | 0.140 mg | +42848% |
| Selenium, Se | 7.20 ug | 16.5 ug | -56% |
| Other Nutrients | |||
| Energy | 1145 kj | 937 kj | +22% |
| Ash | 5.63 g | 0.360 g | +1464% |
| Total Sugars | 2.38 g | 0 g | |
| Sucrose | 0.020 g | — | |
| Glucose | 1.14 g | — | |
| Fructose | 1.07 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0.150 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 25.0 ug | 4.00 ug | +525% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 25.0 ug | 4.00 ug | +525% |
| Betaine | 1.40 mg | 4.60 mg | -70% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 103 ug | 0 ug | |
| Vitamin A, IU | 160 IU | 71.0 IU | +125% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 1355 ug | -100% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 142 ug | 0.300 ug | +47167% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0.009 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.026 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.131 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.035 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.263 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0.018 g | — | |
| SFA 16:0 (Palmitic acid) | 1.86 g | 0.111 g | +1574% |
| SFA 17:0 (Margaric acid) | 0.044 g | — | |
| SFA 18:0 (Stearic acid) | 0.683 g | 0.015 g | +4453% |
| SFA 20:0 (Arachidic acid) | 0.193 g | — | |
| SFA 22:0 (Behenic acid) | 0.175 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.491 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.026 g | 0.001 g | +2500% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.026 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.990 g | 0.243 g | +307% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.780 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.359 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.018 g | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.018 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 3.61 g | 0.421 g | +757% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.66 g | 0.408 g | +551% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 2.56 g | — | |
| PUFA 18:2 CLAs | 0.058 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.585 g | 0.013 g | +4400% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.585 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.017 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.008 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.008 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.104 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.008 g | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.058 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.184 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 0.210 g | — | |
| TFA 18:1 t | 0.210 g | — | |
| TFA 18:2 t not further defined | 0.042 g | — | |
| Fatty acids, total trans-polyenoic | 0.044 g | — | |
| Phytosterols | 256 mg | — | |
| Tryptophan (EAA) | 0.030 g | — | |
| Threonine (EAA) | 0.180 g | — | |
| Isoleucine (EAA, BCAA) | 0.240 g | — | |
| Leucine (EAA, BCAA) | 0.400 g | — | |
| Lysine (EAA) | 0.370 g | — | |
| Methionine (EAA) | 0.080 g | — | |
| Cystine (conditionally essential) | 0.070 g | — | |
| Phenylalanine (EAA) | 0.230 g | — | |
| Tyrosine (conditionally essential) | 0.190 g | — | |
| Valine (EAA, BCAA) | 0.340 g | — | |
| Arginine (conditionally essential) | 0.320 g | — | |
| Histidine (EAA) | 0.130 g | — | |
| Alanine | 0.290 g | — | |
| Aspartic acid | 0.600 g | — | |
| Glutamic acid | 0.560 g | — | |
| Glycine (conditionally essential) | 0.280 g | — | |
| Proline (conditionally essential) | 0.390 g | — | |
| Serine | 0.240 g | — | |
| Hydroxyproline | 0 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Proanthocyanidin dimers | 0 mg | — | |
| Proanthocyanidin trimers | 0 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 1.00 mg | 0.600 mg | +67% |
| Choline from phosphatidylcholine | 6.80 mg | 2.20 mg | +209% |
| Choline from phosphocholine | 1.00 mg | 0.300 mg | +233% |
| Choline from sphingomyelin | 0 mg | 0.200 mg | -100% |
| Free Choline | 29.0 mg | 15.0 mg | +93% |
| Total Choline | 37.0 mg | 18.0 mg | +106% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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